If using fish steaks, chill them in the freezer for 1/2 to 1 hour so they will be easy to slice. Fillets of sole, orange roughy, ocean perch or catfish are delicious cooked this way but do not need to be sliced before cooking.
1/3 cup fish stock or reduced-sodium chicken broth
1 tablespoon capers (optional)
2 teaspoons butter
1 tablespoon chopped fresh parsley
With a sharp knife, remove skin and white pith from lemon and discard. Cut the segments of the fruit away from their surrounding membranes into a bowl (discard seeds). Strain and reserve juice. Chop fruit coarsely.
Combine flour, salt and pepper in a shallow dish. Dredge fish lightly in the flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Cook the fish until the outside is golden brown and the interior is opaque, 1 to 3 minutes per side. Transfer to plates or a platter and keep warm.
Add garlic to the pan and cook, stirring, for several seconds. Add fish stock or broth and bring to a boil, stirring. Add lemon and juice, capers (if using) and butter, swirling the pan until the butter has melted. Spoon the sauce over the fish. Sprinkle with parsley and grind more pepper over top.
177 calories;6 g fat(2 g sat); 1 g fiber; 7 g carbohydrates; 22 g protein; 39 mcg folate; 61 mg cholesterol; 0 g sugars; 0 g added sugars; 219 IU vitamin A; 5 mg vitamin C; 16 mg calcium; 1 mg iron; 399 mg sodium; 552 mg potassium
Great Recipe and Easy - Even loved by my daughter
Recipe was easy to follow and enjoyed by the entire family. This is the first halibut recipe that I've tried that everyone liked and I've made a ton of them. It was easy to make and we'll definitely be making it again.
Pros: Easy, Great Taste, Even enjoyed by picky teenager
May 09, 2013
By: EatingWell User
We've been making this for years. It is an outstanding dish for older kids and adults as well. Relatively easy to make, too! And a fabulous company meal, since all the prep work can be done in advance, leaving only about 10-15 minutes in the kitchen just before serving.
December 17, 2009
By: EatingWell User
I made this for my husband for the first time last night and it was very easy to make and tasted fantastic. Our local supermarket didn't have Halibut so I substituted Cod which worked well. I served it over wilted spinach. We will definitely be making this again.